1. 控制“量”
Controlling “Quantity”
每顿吃“七分饱”；
Eat to "70% fullness" at each meal;
以粗粮、豆类、薯类代替精白细软食物，建议粗杂粮占全部主食的1/3左右；
Replace refined white and soft foods with coarse grains, legumes, and tubers, suggesting that coarse grains and mixed grains account for about 1/3 of all staple foods;
增加绿叶蔬菜等膳食纤维含量高的食物，减少高脂肪、高糖食物摄入。
Increase foods high in dietary fiber such as green leafy vegetables, and reduce the intake of high-fat and high-sugar foods.
2. 中午小憩
Take a Short Nap After Lunch
吃完午饭后，可以小憩15分钟左右，不仅能有效缓解犯困状态，还能降低体内压力激素分泌，提高下午工作效率。
After lunch, you can take a short nap for about 15 minutes, which can effectively relieve drowsiness, reduce the secretion of stress hormones in the body, and improve work efficiency in the afternoon.
另外，希腊的一项研究发现，一周午睡3次以上、每次小于30分钟的人，患心脏病的风险降低了37%！
Additionally, a study from Greece found that people who take a nap more than three times a week, each time for less than 30 minutes, have a 37% lower risk of heart disease!
3. 适当多喝水
Drink Plenty of Water Appropriately
研究发现，喝水能够让你的大脑提速14%，有助于保持思维敏捷，减少困倦感。
Drinking water can increase your brain's speed by 14%, helping to maintain mental agility and reduce feelings of drowsiness.
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